ʻAi i nā hua Brazil: ʻo 9 mau pono olakino olakino

ʻO ka ululāʻau nui ʻo Amazonian kahi home e kanu ai i nā ʻano ʻano like ʻole o ka honua e like me Brazil nuts, acai berry, guarana, ʻaʻole i loaʻa ma nā wahi ʻē aʻe o ka honua.

ʻAʻole i ʻike maikaʻi ʻia e ka lehulehu, ʻo Brazil naʻe ka nui o nā pono maikaʻi no ke kanaka. He mea ʻono kēia hua ʻai e like me ka hiki ke ʻai ʻia a hoʻohana ʻia i nā ʻano like ʻole. ʻIke ʻO nā pono olakino 9 o nā hua Brazil.

He aha ka Brazil nut?

ʻO ka moʻolelo o Brazil nuts

ʻO ka inoa ʻepekema no ka nut Brazil ʻo "Bertholletia excelsa". ʻO nā nati Brazil he mau huaʻai-nui loa (1).

He ʻono loa lākou a hele mai iā mākou mai kahi lāʻau ma ʻAmelika Hema me ka inoa like. He kumu maoli ka lāʻau i nā ʻāina ʻAmelika Hema, me Venezuela, Colombia, Peru, a me Brazil; a hiki ke loaa pinepine ma kapa o na muliwai nui.

Hoʻokomo nui ʻia kēia mau hua nū mai ka ʻāina ʻAmelika Hema a hiki ke loaʻa i kēia manawa a puni ka honua.

Ua hoʻopau ʻia nā nati o Brazil e nā ʻōiwi o ka moku ʻo Amazon ma ka liʻiliʻi loa mai ka Paleolithic luna, ma kahi o 11 mau makahiki i hala.

Eia nō naʻe, ʻo ka haʻi mua ʻana o nā nati Brazil mai nā kumu komohana mai ka makahiki 1569.

I loko o ia manawa ua hele ka poʻe mākaʻikaʻi Paniolo a me Pukiki i ʻAmelika Hema e kaua a hoʻokauwā i nā ʻōiwi.

ʻO kekahi o kēia poʻe mākaʻikaʻi, he naʻi aupuni Sepania i kapa ʻia ʻo Juan Álvarez Maldonado, "ua ʻike" i nā hua Brazil i ka wā e ʻimi ana i ka ʻāina ʻo Madre de Dios River ma Peru.

Ma ka ʻaoʻao ʻē aʻe, ʻo nā mea kālepa Dutch ka mea i hoʻolauna i kēia mau nati i ʻEulopa i ka hoʻomaka ʻana o ke kenekulia XNUMX. Hoʻokahi haneli mau makahiki i kaulana nā nati Brazil.

ʻO ka hana ʻana i ka nati Brazil

No ke aha i lilo ai kēia nut i mea hanana honua holoʻokoʻa me ka hoʻonui ʻana i ke kaulana?

He mea maʻalahi, ʻo ka nui o nā meaʻai meaʻai e waiwai nui ai kēia mau nati ma ke ʻano he meaʻai olakino hiki ke hoʻomaikaʻi maikaʻi i ke olakino.

Kōkua kēia ʻike i ka hōʻemi ʻana i ka nui o nā maʻi a me nā pilikia olakino.

ʻO ka mea pōʻino, ua emi loa ka hana ʻana o ka nati Brazil i nā makahiki i hala iho nei, a ʻaʻole ʻae ʻia ke ʻoki ʻana i kahi lāʻau nati Brazil ma Brazil.

Ka haku ʻana o nā hua kukui Brazil

Ua mālama ka poʻe Amazon maoli i kēia mau nati ʻono no nā kenekulia, hāʻawi iā lākou i ka protein, ka momona, a me nā meaʻai pono ʻē aʻe. No ka ʻike hou aku e pili ana i ke kumuhana, eia kekahi mau ʻike meaʻai kumu e pili ana i nā nati Brazil:

• ʻO nā momona momona monounsaturated: waiwai nā nī Brazil i nā waikawa momona monounsaturated e like me ka palmitoleic acid a me ka oleic acid.

Ke kōkua nei kēia mau momona momona e hoʻohaʻahaʻa i ke kiʻekiʻe o ka LDL cholesterol a i ʻole "cholesterol maikaʻi" i ke koko. Hāʻawi ka 100g o Brazil nuts ma kahi o 656 calories, akā maikaʻi kēlā momona, mai hopohopo.

• ʻO ka huaora E: He kumu maikaʻi loa nā nati Brazil no ka huaora E, aia ma kahi o 7,87 mg no 100 g.

ʻO ka Wikamina E kahi antioxidant soluble lipid ikaika. Pono e mālama i ka pono o ka membrane mucous a me ka ʻili ma ka pale ʻana iā ia i nā radical oxygen kūʻokoʻa.

• Selenium (2): Loaʻa i nā nati Brazil nā pae kiʻekiʻe o ka selenium. Hāʻawi ka 100 g o ka walnuts ma kahi o 1917 μg, a i ʻole 3485% o ka ʻai ʻana i kēlā me kēia lā o ka selenium, kahi e hoʻonohonoho ai iā lākou i waena o nā kumu kumu maoli o kēia mineral.

He mea koʻikoʻi ka Selenium no ka enzyme antioxidant, glutathione peroxidase. ʻO kahi lawelawe liʻiliʻi o nā nati Brazil i kēlā me kēia lā e lawa ai kēia selenium.

Eia kekahi, e like me nā ʻalemona a me nā nati pine, ʻaʻohe gluten protein nā nati Brazil. No kēia kumu, ʻo lākou kekahi o nā mea kaulana loa i ka hoʻomākaukau ʻana i nā meaʻai meaʻai gluten-free.

• Nā Minerale ʻē aʻe: Ma waho aʻe o ka selenium, loaʻa iā lākou nā pae kiʻekiʻe o nā minerale ʻē aʻe e like me ke keleawe, magnesium, manganese, potassium, calcium, iron, phosphorus and zinc.

• Nā Huaʻa B: He kumu nui kēia mau huaʻaʻomaʻo B, e like me ka thiamine, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine), a me ka folate.

Hoʻohui pū, hana kēia mau huaora ma ke ʻano he cofactors no nā metabolic enzyme i ka manawa o ka cell cell subtrate i loko o ke kino.

No ka heluhelu ʻana: E hoʻopiha i ka huaora C me ka acerola

ʻO nā pono olakino 9 o nā hua Brazil

ʻOiai ʻo ia kekahi o nā huaʻai olakino maikaʻi loa ma ka mākeke, ʻoiai ʻo kona ʻano momona kiʻekiʻe, aia kahi koi nui no kēia ʻano hua ʻono ʻono, ʻoi aku ka maikaʻi o kēia mau pono:

 Hoʻomaikaʻi kēia mau hua i ke olakino naʻau

ʻO kekahi o nā mea hoʻopaʻapaʻa a maikaʻi hoʻi o nā nati Brazil ʻo ko lākou ʻike kiʻekiʻe kiʻekiʻe o nā momona unsaturated olakino, ʻike mau ʻia ʻo "cholesterol maikaʻi" a i ʻole omega-3 fatty acids.

Hoʻopili ʻia kēia mau ʻano momona unsaturated me ke kaupaona ʻana i ka ʻike cholesterol o ke kino a me ka hoʻomaikaʻi ʻana i ke olakino o ka naʻau, ma ka wehe ʻana i nā ʻakika momona omega-6 e pōʻino i ke kino a me ka ʻōnaehana cardiovascular (3).

Ma kēia haʻawina, ma hope o kekahi mau hoʻokolohua, ua hoʻoholo ka poʻe noiʻi e hiki ke hoʻonui nui i ka ʻai ʻana i nā nati Brazil i ke kiʻekiʻe o ka cholesterol maikaʻi.

Kōkua pū nā hua i ka hōʻemi ʻana i nā pae cholesterol maikaʻi ʻole. Hiki ke hana ʻia kēia mau hopena i nā hola 9 wale nō ma hope o ka ʻai ʻana i ka 20-50 grams o Brazil nuts e nā kumuhana o ke aʻo ʻana.

Skin care

ʻO ka huaora piha a me ka momona i nā nati Brazil he mea maikaʻi loa ia no ka hoʻomaikaʻi ʻana i ke olakino o ka ʻili.

ʻO ka selenium i loko o Brazil nati e hāʻawi i ka ʻili i ka ʻālohilohi maikaʻi. Hoʻomaikaʻi ia i ka lahilahi o ka ʻili, a pēlā e pale ai i ka ʻelemakule mau.

Hiki kēia no ka mea, hoʻoulu ka selenium i ka hana o ka glutathione, kahi pūhui antioxidant ikaika e hiki ke hoʻoneʻe i nā radical manuahi mai nā ʻili ʻili e hoʻoulu ai i nā wrinkles a me ka maʻi maʻi ʻili.

Hana ʻana no ka huehue

Ua hōʻike ʻia ke kiʻekiʻe o ka zinc ma loko o nā nati Brazil e pale aku i ka ʻeʻe a i ʻole e hoʻemi i kona hanana ʻana. Hiki ke hoʻokō ʻia kēia ma o ka ʻai maʻamau o nā nati a i ʻole ka hoʻohana ʻana i ka ʻaila nati Brazil i ka wahi i hoʻopilikia ʻia.

ʻO ka waiwai nui o nā huaora a me nā antioxidants i loko o ka ʻaila ke kumu nui o kēia hiki ke pale (4).

E heluhelu: ʻO nā pono 10 o ka fenugreek

Weight Loss

ʻO nā meaʻai i loko o nā nati Brazil, e like me ka protein a me nā haʻahaʻa paʻakikī, hoʻolilo iā lākou i mea ʻai ʻoluʻolu.

Ke ʻai ʻia kēia mau huaʻai, ʻaʻole ʻoe e ʻai i ka ʻai me ka pau ʻole a hiki iā ʻoe ke mālama i ka mālama ʻana i nā calorie ʻē aʻe mai nā meaʻai maikaʻi ʻole.

Loaʻa i kahi lima o nā nati Brazil ma kahi o 200 mau calorie, no laila pono e kaupalena i ka ʻai ʻana i kēia mau nati. Eia nō naʻe, hiki i ka ʻai kaulike ke hoʻonui maoli i nā hana hoʻēmi kino.

Hoʻoulu ʻana i ka ʻōnaehana digestive

ʻO ka maʻiʻo fiber o nā hua Brazil i mea kūpono no ka hoʻomaikaʻi ʻana i ka ʻōnaehana digestive. Hoʻoikaika ka fiber i ka neʻe peristaltic ma o ka ʻōnaehana gastrointestinal.

ʻO ka fiber ka mea maʻalahi i ka neʻe ʻana o ka meaʻai i loko o ka ʻōnaehana hoʻoheheʻe a lawe i nā meaʻai e like me ka hiki.

Hiki ke kōkua i ka pale ʻana i ka ʻōpū o ka ʻōpū, constipation, bloating, cramps, a me nā maʻi koʻikoʻi e like me ka maʻi kanulau.

Hoʻonui i ka hana hormonal

ʻO ka selenium ma Brazil nuts he mea nui i ka hana kūpono o kāu thyroid gland.

Ma ka hōʻoia ʻana i ka hana kūpono o kāu kaila thyroid, ʻo ke kiʻekiʻe o ka selenium e hōʻoia i ka hoʻonui ʻana i ka metabolism.

Hoʻomaikaʻi i ka ʻōnaehana pale

ʻO kēlā me kēia meaʻai me ka nui o nā meaʻai he mea kōkua ia i ka hoʻoikaika ʻana i ka ʻōnaehana pale.

Hana kupaianaha ka maʻi C me ka selenium a me ka zinc e hoʻoulu ai i ka hana ʻana o nā hunaola keokeo a me nā mea hoʻohui antioxidant ma loko o ke kino e hoʻopau i nā radical free.

ʻO kēia mau mea a pau e pale i nā maʻi maʻi he nui; me ka ma'i 'a'ai a me ka ma'i na'au.

Hāʻawi i ka ulu a me ka hoʻoponopono

He kuleana koʻikoʻi ka protein i ka mālama ʻana i ke olakino. ʻO ka mea nui no ka mea pono ia no ka ulu ʻana o nā mākala, hana ʻana i ka ikehu, ulu ulu ʻana o ka cell, hoʻoponopono a me ka hoʻōla ʻana i ka ʻeha.

ʻO nā hua Brazil kahi kumu nui o ka protein, no laila hiki iā lākou ke lilo i mea hoʻoikaika maikaʻi e mālama i kāu pae protein.

ʻO ka Vitamin C i loko o nā nati Brazil kekahi mea nui o ka collagen, kekahi ʻāpana koʻikoʻi o ka ulu ʻana o ke kanaka; a me ka hoʻoponopono ʻana i nā kīʻaha koko, nā ʻiʻo a me nā cell.

Hoʻomaʻamaʻa i ka ʻai ʻana i nā meaʻai

ʻO nā kiʻekiʻe kiʻekiʻe o ka magnesium i loaʻa i loko o nā nati Brazil e kōkua i ka hoʻoulu ʻana i ka absorption maikaʻi o nā meaʻai i loko o ka ʻōnaehana digestive (5).

ʻO Zinc kekahi o nā mea paʻakikī loa e loaʻa i ka meaʻai maʻamau, a ʻo nā kiʻekiʻe kiʻekiʻe o nā meaʻai kūlohelohe i loko o nā nati Brazil e kōkua i ke kaulike ʻana i kēia hemahema maʻamau.

Nā hoʻohana ʻokoʻa o nā hua kukui a Brazil

Hoʻohana ʻo Culinary

ʻOi aku ka nui o nā kukui i loko o Brazil, loaʻa nā huaora maikaʻi, nā antioxidant a me nā minelala.

Hoʻokiʻoki ʻia nā hua maka i loko o nā ʻāpana liʻiliʻi me ka hoʻohana ʻana i nā mīkini ʻili nui. No nā mea e pono ai ka home, lawa ka mīkini nutcracker liʻiliʻi a i ʻole ka paʻi lima.

Hiki ke ʻai ʻia nā nati Brazil me ka ʻole o ka hui pū ʻana. Eia kekahi, hiki iā lākou ke ʻala, paʻakai a ʻono paha.

Hoʻohana ʻia lākou i loko o nā puddings, pesto, nā kaola kokoleka a me nā pahu cereal crunchy. Hoʻohana pū ʻia nā nati Brazil i hoʻopaʻa ʻia e kāpīpī i nā huaʻai a i ʻole nā ​​huaʻai.

Hoʻohana pū ʻia kēia mau hua i nā mea ʻono, ʻoi aku hoʻi i nā keke hua. Hiki iā ʻoe ke hoʻohui iā lākou i ka sopa; a me nā kīʻaha ʻiʻo a me nā mea kanu.

Hoʻohana ʻia ka ʻaila nut Brazil i ka lole a me ka kuke ʻana.

Nā hoʻohana ʻē aʻe

ʻO ka aila nut Brazil, i unuhi ʻia mai kēia mau nati, he nui nā lāʻau lapaʻau kuʻuna e like me ka aila emollient a me ka aila lomilomi.

He melemele māmā kona waihoʻoluʻu a he ʻala ʻoluʻolu. ʻO kāna waiwai emollient kōkua i ka pale ʻana i ka ʻili mai ka maloʻo.

Hoʻohana ʻia ia i ka kuke ʻana, akā me ka aila pono i nā lāʻau kuʻuna i ka aromatherapy, i nā ʻoihana lāʻau a me nā mea hoʻonani.

ideas

waiu nut Brazil

Makemakeʻoe

• 2 kīʻaha o nā hua brazil
• 4 mau kīʻaha wai mineral
• 1-2 mau teaspoon o ka vanilla extract

e hoomakaukau ai

• E hoʻoinu i kāu mau hua brazil i ka wai anuanu no 8 mau hola.
• I ka hopena o ka manawa, e hoʻolei i ka wai a holoi maikaʻi i kāu mau hua. E hoʻokomo i nā nati i loko o kāu blender me ka wai mineral a me ka vanilla. Hoʻohui maikaʻi i nā mea.
• E hoʻohana i kahi lole keʻokeʻo a i ʻole kahi kānana maikaʻi e hōʻiliʻili i ka waiū mai nā nati.
• E hoʻohana i ka hope o ka puna e hōʻiliʻili i ka waiū a pau mai nā nati.

Hiki iā ʻoe ke mālama i ka pulp no nā hoʻohana ʻē aʻe (6).

Waiwai waiwai

ʻO ka waiū nut Brazil he waiwai a momona e like me ka waiū ʻalemona. He waiwai i ka selenium. Hana ʻo Selenium i ke kino ma ke ʻano he antioxidant.

Ke kaua nei i ka holomua a me ka hoʻonui ʻana o nā radical manuahi. Hoʻopili ia i ka hana o nā hunaola e hāpai i ka ʻelemakule.

He hopena maikaʻi ka Selenium i ka momona. Kākoʻo ia i ka ʻōnaehana immune ma ke ʻano laulā. Hoʻopaʻa pū ia i kou thyroids a hana kūʻē i ka hānō.

He waiwai nō hoʻi nā nati Brazil i nā minelala, Omega-6, nā mea hoʻoheheʻe a me nā protein mea kanu.

Paipai nui au i kēia waiū momona maikaʻi.

Nā kuki nati Brazil

Oe e Pono:

• 2 ¼ kīʻaha palaoa

• 200 gram o ka waiūpaka
• Nā hua 2
• 1 kīʻaha o nā hua brazil
• 200 grams o ke kō a emi mai paha ma muli o kou makemake
• 1 teaspoon o ka vanilla extract
• 200 grams o ka niu grated
• 1/2 teaspoon o ka hū
• ¼ teaspoon o ka paʻakai

e hoomakaukau ai

• I loko o ke kīʻaha, e kuʻi i kāu kōpaʻa a me ka pata a hiki i ka maʻalahi o ka hui ʻana. E hoʻohui i kāu mau hua a paʻi i ka hui.

E hoʻohui i ka vanilla a paʻi hou i ka hui.

• I loko o kekahi kīʻaha'ē aʻe, e hui i ka palaoa, ka paʻakai, ka paʻakai.
• Hoʻohui iā lākou. E hoʻohui liʻiliʻi iā lākou i ka hui ʻana i loaʻa mua ʻia.

Ke hoʻohui maikaʻi ʻia nā hui ʻelua, e hoʻohui i ka niu kuʻi a me nā nati Brazil i ka hopena.

• E hohola i ka pepa ma kāu pepa bakena
• Ma ka hoʻohana ʻana i kahi ʻeke ice cream, e kau i ka palaoa ma ka pepa bakena. E 'oluʻolu

e hoʻokaʻawale i kekahi mau kenimika i hiki ke kūpono a noho nani ma hope o ka kuke ʻana.

• No ka maikaʻi o nā kuki i ka wā e hoʻomoʻa ai, e mālama pono e hoʻopololei i nā pōpō i hoʻonohonoho ʻia me ka hoʻohana ʻana i ka ʻōpala kīhini a i ʻole kahi ʻāpana pepa bakena.

E ʻae kēia i nā kuki e kālua pono ʻia.

• E puhi i kāu mau kuki ma 180 degere Celsius no 10-15 mau minuke ma mua o ka wehe ʻana iā lākou mai ka umu mai.

Waiwai waiwai

I loko o kēia mau kuki, loaʻa iā ʻoe nā meaʻai koʻikoʻi e like me ka niu kuʻi, nā hua manu a me nā nati Brazil.

Kōkua ka niu i ka hoʻopaʻa ʻana i ke kōpaʻa koko, kōkua ia i ka ʻai ʻana. Hāʻawi ia i kahi ʻala maikaʻi loa i kāu mau kuki. Nui ka waiwai o ka niu i nā minelala a me ka huaʻai B6.

Nui ka waiwai o nā hua i loko o nā huaora B2, B6, B12, selenium, a me nā minela ʻē aʻe. Nui nō hoʻi lākou i ka protein.

Hāʻawi nā hua Brazil iā ʻoe i nā minerale e like me ka selenium a me nā meaʻai ʻē aʻe he nui. Mahalo i nā hua kukui, momona kāu kuki, palupalu a palupalu.

Mea ʻai meaʻai meaʻai pro

Oe e Pono:

• ½ kīʻaha o Brazil nati
• . Wai lemi
• 4 pū'āpū o kaʻailaʻaila
• 2 teaspoon o ka pā paʻi
• 1 teaspoon o ka rosemary
• 2 kālika cloves, hoʻomaʻemaʻe
• 1/2 teaspoon ka pepa lepo
• 1 teaspoon o thyme

e hoomakaukau ai

Hoʻopū i kāu mau hua i loko o ka wai no 6 mau hola. E mālama iā lākou i loko o ka pahu hau no 6 mau hola. I ka pau ʻana o ka manawa, e hoʻokahe i kāu mau nati a e ʻoki iā lākou.

I loko o kahi pā palai e hele ana i ke ahi, ʻeleʻele nā ​​mea kanu me ka ʻaila ʻoliva. A laila e hoʻohui i nā mea ʻē aʻe me ka nati.

E hoʻomoʻa i ka wela wela, a laila ma luna o ka wela haʻahaʻa no kahi o XNUMX mau minuke.

Waiwai waiwai

He meaʻai meaʻai kēia meaʻai a hāʻawi i nā meaʻai āpau e pono ai ke kino.

kaiapuni

Nui ka waiwai o nā nī Brazil i ka selenium e like me kā mākou i kuhikuhi ai ma luna. No laila e pale i ka hoʻohana nui ʻana. ʻO kā mākou koi selenium i kēlā me kēia lā i 0,4 mg a i ʻole 400 micrograms.

ʻO ka hoʻohana lōʻihi ʻana i nā nati Brazil e alakaʻi i ka make a me nā pilikia olakino (8).

Eia hou, hiki i ke selenium keu i ke kino ke alakaʻi i ka nalo ʻana o ka lauoho a me nā kui kuʻi. Heʻoiaʻiʻo wale nō kēia no ka selenium i ka meaʻai meaʻai.

ʻAʻole hiki i ka selenium i loko o nā meaʻai e like me nā nati Brazil ke hāʻule i kou lauoho a lilo kou mau kui.

Ma ka ʻai ʻana i ka nui o nā nati Brazil, hōʻike ʻoe iā ʻoe iho i nā pilikia digestive e like me ka bloating a me ke kinoea. Hoʻokumu kekahi poʻe i nā maʻi allergies e like me ke ʻano o ka ʻili, nā pilikia waha, ka hanu ʻino, ka luhi, ka makaʻu.

Inā ʻai ʻoe i nā nati Brazil he nui, ke hōʻike nei ʻoe iā ʻoe iho i ka ʻai ʻana i nā calorie keu, he mea pōʻino ia no kou olakino.

E kaupalena i kāu ʻai ʻana i nā nati Brazil a i hoʻokahi manawa i ka pule a i ʻelua mau manawa i ka mahina.

ʻO nā hua Brazil i ʻai nui ʻia i ka wā lōʻihi e hiki ke alakaʻi i nā pilikia o ke koko kiʻekiʻe, ka maʻi diabetes a me ke kaumaha.

Panina

Nui nā meaʻai i loko o nā hua Brazil. No ka mālama ʻana i kou mau tyroids, e hoʻopaʻa i kou pae cholesterol a i ʻole e mālama i ka haki. Akā hāʻawi ʻia i kā lākou ʻike calorie kiʻekiʻe, aʻo wau iā ʻoe e ʻai pono iā lākou.

Inā makemake ʻoe i kā mākou ʻatikala, e ʻoluʻolu e hoʻomaopopo iā mākou me ka manamana lima ma kā mākou ʻaoʻao.